Lunch: Tomato and Basil Tarte Tatin

This recipe includes superfoods such as:

Honey, Basil

Health benefits of Tomato and Basil Tarte Tatin

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

50 vine-ripened cherry tomatoes
2 tbsp vegetable oil
Large pinch of sea salt
Freshly ground black pepper
1 squidge of honey or 1 tbsp superfine sugar
Handful of bread crumbs
All-purpose flour, for dusting
1 lb 2oz/500g homemade or store-bought puff pastry
1 egg, lightly beaten
Small bunch of fresh basil or mint leaves
2 tbsp extra-virgin olive oil, for drizzling
Equipment: 8in (20cm) ovenproof skillet. If you don't have one, cook the tomatoes in a skillet, then transfer to an 8in (20cm) cake pan for baking

Instructions

Preheat the oven to 400 degrees F (200 degrees C).
Place the tomatoes in the skillet with the vegetable oil, salt and pepper, and honey or sugar. Arrange together as tightly as possible. Sprinkle the tomatoes with the bread crumbs - this will soak up some of the juice which come out of the tomatoes during cooking. On a well-floured counter, roll out a circle of puff pastry the same size as the top of the skillet. Place the puff pastry over the tomatoes, tucking it around them so the tomatoes are encased.
Brush the pastry with the lightly beaten egg on the top only. It does seem a bit pointless, as this will be the underneath of the tart, but I like that bit of extra crunch that it adds to the pastry and it looks so much more presentable for that minute before you turn it upside down!
Bake in the oven for 20 to 30 minutes, or until the puff pastry is well puffed and golden brown. Remove from the oven and let sit for a few minutes, then tip away the excess liquid (if any) and put a large plate upside down on top of the skillet. Using oven gloves, press the plate down hard and then quickly flip the whole thing so the skillet is upside down and the plate is on the bottom. I do this over the sink because there is usually some leakage!
Remove the skillet. Once the tart is cold, rip up some basil or mint leaves and drizzle with extra-virgin olive oil. Add salt and pepper if required. Serve cold with cold meats, cheeses, olives, or salads.